Name: Soya Palak Recipe | Healthy Indian Spinach Soya Dish
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Indian
Ingredients: "1 cup soya chunks", "2 cups chopped spinach (palak)", "1 onion, finely chopped", "2 tomatoes, pureed", "1 tsp ginger-garlic paste", "2 green chilies (optional)", "½ tsp cumin seeds", "½ tsp turmeric powder", "1 tsp coriander powder", "½ tsp red chili powder", "1 tsp garam masala", "Salt to taste", "1 tbsp oil or ghee", "Water as needed"

Soya Palak Recipe A Nutritious and Tasty Indian Delight

Soya palak recipe is a delicious mix of protein-rich soya chunks and iron-packed spinach. This Indian curry is easy to make, healthy, and full of flavor. If you are looking for a high-protein vegetarian option, this dish is a perfect fit. It is especially great for fitness lovers and kids who need a balanced diet.

You can enjoy soya palak with roti, paratha, or even rice. It’s also a great way to include greens in your meals without compromising on taste. Plus, it’s a budget-friendly recipe you can make in under 30 minutes!

Ingredients Required for Soya Palak Recipe

1 cup soya chunks
2 cups chopped spinach (palak)
1 onion, finely chopped
2 tomatoes, pureed
1 tsp ginger-garlic paste
2 green chilies (optional)
½ tsp cumin seeds
½ tsp turmeric powder
1 tsp coriander powder
½ tsp red chili powder
1 tsp garam masala
Salt to taste
1 tbsp oil or ghee
Water as needed

How to Prepare Soya Palak Recipe – Step-by-Step

Step 1: Boil Soya Chunks

Soak the soya chunks in hot water for 10 minutes. Squeeze and rinse them well. Set them aside.

Step 2: Blanch Spinach

Boil water in a pan. Add spinach and cook for 2 minutes. Transfer to cold water to retain the green color. Blend into a smooth puree.

Step 3: Prepare the Gravy

Heat oil in a pan. Add cumin seeds and let them splutter. Add chopped onions and sauté until golden. Mix in ginger-garlic paste and green chilies. Cook for a minute.

Step 4: Add Spices and Tomato Puree

Add turmeric, red chili, coriander powder, and salt. Stir well. Add tomato puree and cook until oil separates.

Step 5: Add Spinach and Soya

Pour in the spinach puree and stir well. Cook for 2 minutes. Now add the soya chunks. Mix well and let it simmer for 5–6 minutes.

Step 6: Finish with Garam Masala

Add garam masala and stir. Turn off the flame. Serve hot with roti, paratha, or rice.

Tips for Perfect Soya Palak Recipe

Don’t overcook spinach; it may lose nutrients and color.
Always rinse soya chunks after soaking to remove the raw smell.
You can add paneer cubes or tofu bhurji to make it more protein-rich.
Adjust spices according to your taste preference.
Add a spoon of fresh cream or cashew paste for a richer taste.

Why You’ll Love This Soya Palak Recipe

It’s packed with protein and iron.
Perfect for weight loss and muscle building.
Great way to include leafy greens in your meals.
Vegan-friendly and gluten-free.
Easy to cook with basic ingredients.

Tofu Bhurji as a Variation

If you’re not a fan of soya chunks, you can replace them with tofu bhurji. Just crumble tofu and sauté it with onions, tomatoes, and spices. Mix it with spinach puree the same way. It’s equally healthy and tastes amazing.

Serving Suggestions

Serve soya palak hot with chapati or tandoori roti.
It also goes well with jeera rice or plain steamed rice.
Pair it with salad or raita for a wholesome meal.
Pack it in lunchboxes—it stays fresh for hours.

Nutritional Benefits

Soya chunks: High in protein, low in fat
Spinach: Rich in iron, vitamins A and C
Tomatoes: Full of antioxidants and fiber
Tofu (optional): Great source of plant protein

This soya palak recipe is excellent for vegetarians and vegans looking for nutritious Indian meals.

Storage Tips

Store leftovers in an airtight container in the fridge for 2 days.
Reheat in a pan or microwave with a little water.
Do not freeze—it may change the texture.

Common Mistakes to Avoid

Skipping the blanching of spinach—it keeps the dish green and fresh.
Not rinsing soya chunks well—it may leave a bitter taste.
Overcooking spinach—it can turn brown.

Final Thoughts

The soya palak recipe is a wholesome Indian dish that’s easy to prepare and bursting with nutrition. It blends the protein-rich goodness of soya chunks with the iron power of spinach. Whether you’re a busy parent, a fitness enthusiast, or a vegetarian foodie, this recipe is a great addition to your weekly meal plan. You can also try it with tofu bhurji for a tasty twist.

Add this dish to your recipe collection and enjoy a healthy, filling meal every time!